Dynamic warmup (10 min)
Tempo Back Squat - 2x5 @ 50%, 1x4 @ 60%, 3x2 @ 65% (of 1RM BS)
Clean High Pull - 2x3 @ 70%, 1x3 @ 75%, 3x2 @ 80% (of 1RM clean)
RDL - 3x8; light to moderate
Single Arm KB Swings - 3x10, 16kg
DB Curls - 5x5 each arm, moderate weight
Weighted Dips - 3x6; light to moderate weight
Med Ball Sq. Toss + Burpees - 5 rnds; 10 MBT + 5 Burpees; 1 min break between sets.
Row - 2000m row for time.
Static stretch (10-20 min)